Exercise Prescription using FITT Principles

What frequency do you suggest?

Cardiovascular activity Muscular strength and endurance Flexibility

3 times week 5 times a week 2 times a week

What intensity do you suggest?

Cardiovascular activity Muscular strength and endurance Flexibility

10- minute mile pace moderate low

What time do you suggest?

Cardiovascular activity Muscular strength and endurance Flexibility

3 miles 45 minutes 10 minutes

What type of activity do you suggest?

Cardiovascular
Muscular strength and endurance Flexibility
activity
Run 3 days upper body (back, chest, arms) 2 days Yoga
lower body

Exercise Prescription using PROS Principles

Explain how you will utilize the principle of progression for each component of fitness in
your exercise prescription.

Muscular strength and

Cardiovascular activity Flexibility
endurance
Start with running 3 Find weight that can be lifted no Utilize beginners yoga
miles in 30 minutes for 1 more than 6-8 times, then glasses at the rec
month, then in 25 increase every 2 weeks. (Chest- center. After 3 months
minutes benchpress) (Back-deadlift) move on to more
(legs (weighted squats) immediate classes

Explain how you will utilize the principle of regularity for each component of fitness in
your exercise prescription.

Muscular strength and

Cardiovascular activity
Start by doing 3 times a
week and increase to 4
after one month
Flexibility
endurance
Perform 5 times a week, 2 times a week while in
one week a month do 3 beginners, bump it to 3
days to give muscles a times after comfortable with
proper rest intermediate
Explain how you will utilize the overload principle for each component of fitness in your
exercise prescription.

Muscular strength
Cardiovascular activity Flexibility
and endurance
Every week, replace one distance Start with comfortable Start beginners yoga for
run for 20 minutes for 30-60’s. weight then increase 10 minutes a day, then
(30 second sprint, 60 second 10lbs every set. increase to 20 minutes
walk) after 1 month.

Explain how you the specificity principle applies to each component of fitness in your
exercise prescription.

Muscular strength and

Cardiovascular activity Flexibility
endurance
Walk with a quicker pace to Utilize while playing school During downtime perform
classes sports stretches